Comparing Nutrients in 14 ounces Tomatoes VS Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Tomatoes	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	44% 57g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	15.5% 11.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	7.5% 5.44g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	106% 953μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	60.4% 54.4mg	27.3% 24.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	49% 7.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	22.5% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13.4% 1.07mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	42.8% 0.98mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.6% 95mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	10% 375g	8.85% 327g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Frozen Butternut Winter Squash:

• Raw Ripe Red Tomatoes have 2.2 times more Vitamin C and 5.6 times more Vitamin K than Frozen Butternut Winter Squash, Unprepared.
• While Frozen Butternut Winter Squash, Unprepared contains 5.7 times more Vitamin A, 2.4 times more Vitamin B1, 3.1 times more Vitamin B2, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Butternut Winter Squash, Unprepared have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Frozen Butternut Winter Squash:

• Frozen Butternut Winter Squash, Unprepared contains 2.9 times more Calcium, 3.3 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Butternut Winter Squash, Unprepared have similar amounts of Copper, Phosphorus, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Butternut Winter Squash, Unprepared contains 3.2 times more Energy, 8.7 times more Omega 3, 3.7 times more Carbohydrate and 2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Butternut Winter Squash, Unprepared have similar amounts of Sugars and Fiber per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.